*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

Odd – 10 Dumbbell Bench Press

Even – 10 Ring Rows

Warm-up as needed. Pick a Dumbbell weight that you can maintain for the 5 sets but that is difficult to complete. Everyone is doing Ring Rows today. Put your feet on a box or add load to the movement to make it more difficult as needed.

1b) 15:00 – 30:00 – Every 1:30 x 10 sets: 200m Run

Work for hard, but maintainable paces.

1c) 10 minute AMRAP:

10 D-Ball Bear Squats 100/70

30 Double-unders

Extra Work:

2) Sandbag Carry: 6 sets of 100ft

Rest 90-120 seconds between sets. Heavy as possible.

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE